12/1/2021
Strength 1 Power clean + Front squat Heavy 2 Strength 2 Push jerk *or split jerk Heavy 2 Super set KB Gorilla Row 4 x [...]
11/30/2021
Workout 21 min AMRAP 3 Power snatch (115/75) 5 Overhead squats (115/75) 7 Toes to bar 12/9 cal Bike **A tough day for your lats [...]
11/29/2021
Strength Deadlift 3 x 3 3 x 2 *Deadstop deadlifts *Every 3 minutes. ^Use what you did on 11/17 for guidance as to what to [...]
The week ahead.. November 29th
Hey Old Cityzens! I hope everyone had a fantastic Thanksgiving and enjoyed their time with family, friends, loved ones, or just themselves. We had [...]
11/28/2021
REST DAY! Get outside and do something fun. Go on a hike. Sleep off all those Thanksgiving leftovers. Or do some yoga. Do some mobility [...]
11/27/2021
Open gym – 9a – 11a No workouts scheduled. Talk with the Coach on duty to get you set up with something to do today.
11/26/2021
Open gym - 11a - 1p No workouts scheduled. Talk with the Coach on duty to get you set up with something to do today.
11/25/2021
CLOSED! No classes! BUT! We have a 5K run happening at 9AM. Check out the details HERE! Last minute questions? Shoot me a text [...]
11/24/2021
Workout For Time 5 Rounds of: 5 Pull-Ups (pulling scale, Isometric towel rows) 10 Push-Ups 15 Air Squats Then, 4 Rounds of: 8 Handstand Push-Ups [...]
11/23/2021
Strength Bench press 5 x 3 Every 2.5 min 1 sec pause at the chest Workout EMOM x 12 15 Double unders 10 KB swings [...]